Healthy Food List

Your healthy food list is going to include a great deal of choices that you may have never experienced on a healthy diet plan.

I encourage you to take this list, print it out and use it for your healthy food choices.

As the Healthy Diet Plan shows the types and amounts of foods, it does not give you the complete list. The healthy foods in this phase one healthy foods list will be your superior healthy diet choices for fast weight loss and those foods are described as a list of low carbohydrate food lists. When we reduce our amount of carbohydrate, the body kicks in to fat burning mode. It works I know. I'm an 85 pound weight loss success story! Never forget that insulin is your fat storage hormone and blood sugar dictates everything!

This plan is also a heart healthy diet. The following link will take you to some very interesting studies and references.

As I stated earlier, get with the movement......

Your good health depends on it and low fat isn't where it's at!

All Animal Proteins

Our most valuable nutrients for a healthy food list are concentrated in that of animal proteins. These are Vitamins A,D, and E.

If you need assistance finding access to quality animal proteins, Eat Wild is a great source for locating humanely raised pastured meats.

Beef

Elk

Buffalo/Bison

Pork

Lamb

Chicken

Duck

Goose

Pheasant

Quail

Turkey

all exotic/wild meats

All Wild Cold Water and Shell Fish

Tuna

Sole

Mussels

Lobster

Crab

Shrimp

Oysters

Wild Salmon

Halibut

Sardines

Anchovy

Trout

Mahi

While Tilapia is an inexpensive choice right now, it's farmed, high in bacteria and is not fed a species appropriate diet.

If you find it difficult to locate wild caught sustainable fish, I have provided you with a link below. Vital Choice has a stellar reputation for bringing you the healthiest choices.

Eggs

Scrambles

Omelets

Deviled

Poached

Soft Boiled

Hard Boiled

Fried

Raw

Frittata

Crust less Quiche

Mini Quiche

Egg Salad

I love Duck Eggs. They are slightly larger than
chicken and have a larger yolk to white ratio which is much better as
far as I'm concerned so they are at the top of our healthy food list in
the egg department.

Ducks are very easy to raise so consider one or two backyard beauties for your breakfast supply.

Vegetables

All Sprouts

Arugula

Artichoke

Artichoke Hearts

Asparagus

Avocado

Baby Mixed Greens

Baby Romaine

Bamboo Shoots

Beets

Beet Greens

Bok Choy

Broccoli

Broccolini

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Swiss Chard

Collard Greens

Celery

Chives

Cucumber

Daikon Radish

Eggplant

Endive

Escarole

Fennel

Garlic

Hearts of Palm

Iceburg

Jicama

Kale

Kimchee

Kohlrabi

Leeks

Okra

Olives

Onion

Mushroom

Parsley

Peppers

Radicchio

Radish

Romaine Lettuce

Rhubarb

Sauerkraut

Shallot

Spinach

Tomato

Turnip

Water Chestnuts

Zucchini

Tubers and roots are better saved for a time when your
cravings are fully under control, you are closer to goal and your blood sugar stable.

While they are a part of a healthy
food list, they contain a higher amount of sugar and can trigger
cravings for the insulin resistant.

This is a very real
phenomenon and in many cases, the insulin resistant person hasn't a clue
as to their state of blood sugar, they only know they have ravenous
cravings.

(This is Your New Pasta Substitute-Embrace it for weight loss and improved nutrition!)

Summer Squash

Sweet Potato/Yam

White Potato

Don't
let this list of vegetables over whelm you. You have access to free
recipes and menu ideas to utilize all of these wonderful healthy diet
foods. Add one or two new foods per week to your healthy food list and
experiment with your favorite fat and spices! As Julia Child said many
times one can never use too much butter well, that's not quite true but I recommend at least 2 tbs. daily if you can tolerate it.

Check out your local Farmers Markets and if you need assistance locating them in your area, Local Harvest is a great resource.

My
favorite thing to do is take plenty of time on a Sunday, grab my canvas
bags and wander the local Farmer's Markets, tasting and chatting with
my local farmers about the food they grow.

Fruit

1/2 cup Daily of the following on Phase 1

Blueberries

Raspberries

Blackberries

Strawberries

Cranberries

Loganberries

I
have included berries because I find the small amount to be beneficial
in the success of the person on a healthy weight loss plan. If you are
highly insulin resistant or find that your losses are greater and you're
not suffering, exclude them! Once you have completed all phases and
working through your pre-maintenance and maintenance stages, all fruits
in season are acceptable based on your goals. Remember, sugar is sugar
and the tropical fruits and dried can be problematic for many who need to regulate blood sugar.

Dairy

Asiago

Bleu Cheese

Brie

Camembert

Cheddar

Cream Cheese

Feta

Gouda

Gorgonzola

Havarti

Jack

Mascarpone

Mozarella

Ricotta

Swiss

Parmesan

Stilton

String Cheese

*All cheeses other than processed: American, Velveeta, Canned

Heavy Whipping Cream

Plain Full Fat Yogurt

Full Fat Greek Yogurt

Full Fat Kefir

Cottage Cheese

Sour Cream

The Jersey Cow produces the best milk with the highest cream content and a superior healthy food list choice.

Cultured and Fermented foods provide the digestive system with beneficial bacteria which improves not only digestion but contributes to improved immune response as well.

Raw Dairy has benefits that rival the conventional, devitalized pasteurized dairy that we know today.

*Dairy is an allergenic, calorie dense food and while I don't want you to count calories on your healthy diet plan, I do want you to be aware of your food intake.

Nuts & Seeds

Macadamias

Almonds

Walnuts

Filberts

Brazil Nuts

Cashews

Pumpkin Seeds

Sunflower Seeds

By choosing raw nuts, you are essentially choosing portion control. The taste buds become over excited with roasted/salted nuts and the potential to over eat is high not to mention the rancid, oxidized oils that they are cooked in. While raw nuts carry portion control, they are also high in phytic acid and protease inhibitors. The healthiest way to consume nuts is to soak them in pure water for 24 hours, pat dry and put into a dehydrator at 105 for 24 hours or in your oven on the lowest temperature. This makes the nut more digestible and neutralizes the toxins that inhibit digestion.

Feel free to share your thoughts and comments below

Herbs, Spices and Booster Foods

Open your world to new
tastes and tongue tingling sensations with herbs! We're so used to MSG
we haven't a clue the huge variety of choices of herbs and spices which are healing in so many ways. Herbs really are our original medicines.

Booster Foods

Booster
foods are those foods that provide superior boosted nutrition. Sea
Vegetables for example are very high in minerals and just by soaking a
strip in a chicken broth, you can obtain the all important trace
minerals your body might be lacking due to the SAD or Standard American
Diet. I love sea vegetables in the human diet!

Flax Seeds provide
an excellent source of Essential Fatty Acids as well, beneficial fiber
and gut healing properties. Hemp and Chia are high protein high omega 3
fatty acid sources. Add them to salads and smoothies and watch your
nutrition soar to that next level! Have you ever worked your healthy
diet with such a great healthy food list?

Beverages

Water (infused)

Green Tea

Black Tea

Rooibos Tea

Herbal Flavored Teas

Coffee

Kombucha

Water Kefir

Natural Sweeteners

Notice I said "natural sweeteners" not "artificial sweeteners"

Stevia

Xylitol

Erythritol

Proprietory Blends of the Above Ingredients

While the following sweeteners claim to be natural, they are relatively new to the market. I can't guarantee their safety, nor do I promote these for heavy or long term use, if they are used as a tool, it can be helpful with your healthy food list. In other words, buyer beware! These are derived from GMO corn:

Truvia

PureVia

I am not an advocate of any sweetener additions to my day. I encourage you to work on transitioning to a no sweetener lifestyle. It really does take a strong resolve but it is quite worth it.

For informational purposes only. This is not medical advice. Consult with your personal physician prior to considering any advice on the Healthy Transitions website.
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